Roasted Red Pepper Soup

Roasted red peppers are packed with flavour and so is this soup. It’s also really easy to make because you don’t have to roast the red peppers yourself. You can buy roasted red peppers at the grocery store. I don’t think I have roasted a pepper at home since I discovered this.

Red bell peppers are loaded with vitamin C, which will boost your immune system. Red bell peppers actually contain more vitamin C than oranges. Vitamin C helps us absorb iron better, so if you have trouble keeping your iron levels in the normal range, try incorporating more red peppers into your diet. They taste great in salad, stir frys and soups.

I wanted this soup to be extra creamy, but I didn’t want to add a lot of fat, dairy or thickener. The secret to this creamy soup is the addition of cauliflower. Cauliflower, like the bell pepper, contains high amounts of vitamin C, and many other vitamins and minerals. It’s high in fibre and low in sugar and carbs. The cauliflower adds a creamy texture to this soup. If I didn’t tell you there was no dairy in this soup, I don’t think you’d believe me, but it’s true.

This soup is my current favourite. It really hits the spot on a cold day and and leaves you feeling full and satisfied. It’s also low in carbs and low in calories. I don’t count calories, but after indulging over the holidays, I try to keep the carb intake down in January. This recipe is whole-30 and keto compliant. It also happens to be vegan and gluten-free.


Roasted Red Pepper Soup
Prep Time
10 mins
Cook Time
35 mins
Total Time
45 mins

This creamy soup is really easy to make and nutritious. It also vegan, Whole30 and Keto compliant, and ridiculously delicious.

Course: Soup
Cuisine: American
Keyword: Red Pepper Soup, Roasted red pepper soup
Servings: 4
Author: Rosa
  • 3 tbsp extra virgin olive oil
  • 1 small onion, sliced
  • 3 cloves of garlic, sliced
  • 1 cauliflower head, cut into florets (Reserve some to garnish)
  • Salt to taste
  • 1 tsp Italian seasoning or dried oregano
  • 1/2 tsp smoked paprika or paprika
  • 1/4 tsp cayenne pepper
  • 1/4 tsp red pepper flakes, optional
  • 5 cups vegetable stock or chicken stock
  • 1 jar roasted red bell peppers (580 ml)
  1. Add 1 tbsp olive oil to a large sauté pan or pot. Turn the burner to low/medium heat.

  2. When the oil is warm, add the onions and stir for a minute, or until the onions start to soften.

  3. Add the garlic to the pan and stir for another minute. 

  4. Move the onions and garlic to the other side of the pan. Add 2 more tbsp of olive oil. Wait for the oil to warm. 

  5. Add the cauliflower florets to the pan. Season everything with the salt and spices. Stir for four to five minutes, or until the cauliflower becomes a very light golden brown colour.

  6. Add the stock and the roasted red peppers to the pan and stir.

  7. Cover with a lid and simmer for 20 minutes, or until the cauliflower is fork tender. Turn the burner off and allow the soup to cool a little before putting it into the blender.

  8. Ladle the soup into the blender. You may have to do this in two steps depending on the size of your blender. 

  9. Return the soup to the pan. Simmer on low heat for 5 minutes and serve.

  10. Garnish with cauliflower and/or parsley.

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